Name: Playbook - Move with Michele - Day 29 Lower (glute focused)
Uploaded: 2021-09-01T17:40:35.982Z
Duration: 30 min
Description: Day 29 Lower (glute focused)

Hayley 🪴 Fiedler

Warmup x 3
- Butterfly Bridge x 12
- Banded clams x 12 (both sides)

Superset x 3
- Deadlift (dumbbells) x 8
- DB reverse lunge x 10 ( each side)

Superset x 3
- Donkey kick into fire hydrant (banded) x 5
- Glute bridge with abduction (banded) x 12

- Lying down with the soles of your feet together and knees outward
- Hold dumbbell at your hip
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Butterfly Bridge

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Banded clams

Warmup

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells towards your ankles, press your hips back while keeping slightly bent knees
- Stand straight back up pressing your hips forward

Deadlift (dumbbells)

- Holding dumbbells at your sides
- Step back keeping your chest up and shoulders rolled back
- Lower your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides

DB reverse lunge

Superset

- Position yourself on your hands and banded knees on the ground
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position 
- Lift your knee away from the midline of your body
- Slowly return to the starting position
- Work both sides

Donkey kick into fire hydrant (banded)

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction (banded)

Day 29 Lower (glute focused)

i didn't know my body could even produce this much sweat but i feel strong af!!! 💪🏻

Randi

The puddle of sweat on my mat speaks volumes. Feeling lighter and more comfortable in my body instantly! 🙌🏽

Kristina Ramcharran

Love these 30min workouts!  Great for when my time is tight but still a KILLER.

Valerie

Day 1 Full body

Nissah

this was the perfect way to start off my morning before work 🥵

I used to do all your workouts and worthy 30 was my favorite, I stopped working out 6 months ago and my only regret was stopping, I was barley doing the 3rd part when I used to do it just fine. Killer workout!!

Sara Carolina

Day 2 Lower (quad focused)

really didn't feel like working out today, but so glad i did! arm days are my favorite 🔥

Taylor

Ings

Day 3 Upper body

I’ve been slacking this summer, this workout put me in check!

Using the timers it only took 13 minutes. Great workout but too short

Jeana

Day 4 Full body tabata

quickest workout i’ve ever finished i killed it and flew right through but lemme tell you IT. WAS. A. STRUGGLE. felt the sweat dripping this is exactly what i needed today to help with my crippling menstral cramps 💦👏🏻 10/10 always

At the beginning I was like "oh today is easy" but then I ended all sweaty and tired, totally loved this workout

Day 5 Lower (glute focused)

Jackie

10/10 arms will be hella sore tomorrow 💦

Day 6 HIIT + arms

It felt like a free day even tho it was doing workout, loved it.

Day 7 Light cardio

A killer workout that’s worth it every time

took me forever to get back in the swing of things because life! but i’m back and kicking 🍑 one day at a time and that’s what matters! - thank you for keeping me accountable as always 🤍

Idk why I got specially tired today, but I got it done

Day 8 Lower (quad focused)

Bailey

the plank was the hardest! this really helped after quad focused soreness !

Day 9 Full body

Day 10 Upper body

Forearm Plank killed me i had to stop in between so many times (ah!!!) but i got through it! 💦💪🏻 definitely felt the 🔥 with Corkscrew 😅

Day 11 Full body tabata

felt the 🔥 definitely will feel it in my glutes tomorrow struggled but still showed up 🥵

I love these workouts because are easy to do but still challenging

Day 12 Lower (glute focused)

kicked my 🍑 whole body is ON FIRE!!! ( in a good way ) 🔥🔥🔥

I complain a lot about hit day but with every day that passes I feel it a little bit more achievable

Day 13 HIIT + arms

I did it on my spinning bike, hope it counts

Day 14 Light cardio

sweating!!! gonna be dead tomorrow ( in a good way 🥰 )

Day 15 Full body

died 🥲 sweat was dripping! my glutes are still sore from yesterday 😭

My heart it's racing, totally well spend 30 minutes

Day 16 Lower (quad focused)

rly wasn’t vibin with the thought of working out today but i showed up and did it even with a late start! some days i’m excited others i’m dead.. but! i always end up 1000x happier & sweatier 🥰

Didn't knew how much my strength could improve with this type of workouts, loved it

Day 17 Upper body

feeling happy & sweaty 🥰 Forearm plank was so difficult apart from small breaks i still pushed thru 💪🏻

I'm still struggling with the forearm plank but I'm doing my best on it

Day 18 Full body tabata

completely soaked killer burn that i needed to start off the week right 💪🏻!!!

I had drops of sweat falling from my face, starting this workouts was the best decision in my year so far

Day 19 Lower (glute focused)

Day 20 Upper body

Day 21 Light cardio

sweaty and my whole body is shaking 😅🥵🔥

Day 22 Full body

10/10 kicked my butt and pushed me where i needed to be pushed harder than usual but that is because i was gone for awhile but i’m back and ready to crush it all week long!
( being gentle with my body of course ❤️‍🩹 )

Day 23 Lower (glute focused)

killed me in the best way! brb using my massage gun 😂! 10/10

I can feel my heart racing in my stomach but now I live for the hard workouts

Day 24 Full body tabata

Really sweating today! Felt it in my arms and also the rest of my body 😅

Two months using the app and I think I'm finally dominating the jump squats 🥳

Day 25 HIIT + arms

stronger than i expected after being post covid proud of myself because i really didn’t wanna do this today but i did it 💪🏻

Day 26 Full body

took me forever but i got through it! haha killed me 😂

Didn't wanted to do workout today, was complaining while doing it, but my mood completely changed when I got it done, these exercises are not only helping me physically but mentally too.

Day 27 Lower (quad focused)

my whole lower body is beyond sore from day 27 but i got through it 🥲 gonna go stretch now

Day 28 Upper body

Inner Thigh Pliques & Reverse hyper extension are my faves off this! 🥲 you’ll 1000% feel the burn 🔥 ( lowkey sad i finished but off to crushing another challenge 😈 )

Day 29 Lower (glute focused)

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